Energy Sources

Mr. Taylor9th Grade Health

The 3 Different Sources

Grains such as wheat, rice, and oats and in products made from grains, such as bread, cereal, pastas, and tortillas. Beans, and potatoes and yams.

Butter, margarine, mayonnaise, and vegetable oils. Chips, crackers, candy, cookies.

Meat, poultry, fish, milk, milk products, and eggs. Dried beans, nuts, seeds, grains, and vegetables ex. of plant proteins.

•Carbohydrates

•Fats

•Proteins

Carbohydrates

• Carbohydrates are compounds that contain carbon, hydrogen, and oxygen

• They are found in food as sugars, starches, and fiber.

• Carbohydrate is the primary source of fuel for the muscles during moderate to intense exercise.

Carbohydrates Cont.

• In the body, carbohydrates are found as glucose and glycogen.

• Glucose is blood sugar and glycogen is the storage form of carbohydrate fond in the muscles and liver.

• Exercising muscle prefers to use muscle glycogen if it is available.

Daily Carbohydrates recommended

• Athletes should consume at least 5 grams of carbohydrate per kilogram of body weight per day. (90.0kg man times 5 g/kg = 454.5g)

• Many athletes need more than the minimum amount of carbohydrate because they need to replenish the large amount of muscle glycogen depleted.

• To get your body weight in kg divide your weight by 2.2.

Proteins

• Amino Acid- The basic unit of proteins• There are 20 amino acids, nine which need to

come from protein-containing foods. (They can’t be made by the body.)

• The number and types of amino acids incorporated into the protein are responsible for its structure and function.

Importance of Protein

• The muscle cells use amino acids to manufacture the muscle protein.

• Amino acids can be used as an energy sources.• During temporarily stressful conditions, such

as prolonged endurance exercise when glycogen stores are low, amino acids can be used to provide energy.

Daily Protein Recommendation

• Recommended daily protein for sedentary adults is 0.8 grams per kilogram of body weight. (90.9 kg man times 0.8 g/kg= 72.72 g)

• Recreational athletes may need as much as 1.0 g/kg.

• Trained athletes need to consume 1.2 to 1.4 g/kg.

Fats

• Simply stated, a fat is a long chain of carbon molecules.

• The most frequently found is the triglyceride.– Three fatty acids attached to a glycerol.

• Fatty acids are often classified based on their degree of saturation with hydrogen.

Fats Cont.

• Fatty acids are often classified based on their degree of saturation with hydrogen.

• A saturated fatty acid is completely saturated with hydrogen.

• A monounsaturated fat has on double bond so it is less saturated with hydrogen.

http://life.familyeducation.com/foods/nutrition-and-diet/48679.html

Daily Fat Recommendation

• Total caloric intake is how we find the recommended portion of Fat.

• For the general population and most athletes consume 20-35%.

• This is different from the other energy sources, but on a gram scale it is 1 g/kg daily. (90.9kg man times 1 g/kg= 90.9 g)

Problems

• There is a man that is 157 pounds.• A lady that weighs 114 pounds.• One gentleman that weighs 238 pounds.

• Out of these 3 people find out what the caloric intake for all three energy sources will be for each person.